Fall Reset – Detox Webinar Series

fall-reset

You had an amazing summer, didn’t you? But now you’re feeling like you need a little reset. Let’s take a concise and actionable approach to creating change that optimizes our detox pathways.

The webinars will begin on Monday October 3rd and run weekly for four consecutive weeks. Dr. Marnie Luck ND, will be facilitating the webinars and will have a number of guest speakers. The topics of discussion will be:

Week 1 – Monday, October 3rd from 8:00pm-9:00pm
Detox Overview with Dr. Marnie Luck, ND

Explanation of environmental burden and ways to reduce it. Detailed overview of how our body naturally detoxes and ways to support those processes.

Week 2 – Tuesday, October 11th from 8:00pm-9:00pmNutrition and Dietary Modifications with Dr. Marnie Luck, ND & Claire LeGresley, Registered Holistic Nutritionist

Simple and effective ways to modify diet to support digestion and elimination. Overview of foods that help the body detox.

Week 3 – Monday, October 17th from 8:00pm-9:00pm
Exercise for Detox- when, types and how often with Dr. Marnie Luck, ND & Brittney Adams, Certified Personal Trainer

How to make your workouts count (or happen in the first place!). Specific tips for improving circulation and metabolism.

Week 4 – Monday,October 24th from 8:00pm-9:00pm
Mindfulness and Meditation- Getting Started with Dr. Marnie Luck, ND & Simon Esler, Mindfulness Meditation Guide

Bringing it home with getting rid of what you don’t need- because that’s what detox truly is. We’re talking about all that buzzing in your head that takes you away from enjoying life. Explore ways to bring mindfulness and meditation into your daily life.

The webinars will be free for all current patients and everyone else interested.

To sign up, email: info@marnieluck.com

Accessible Naturopathic and Integrative Healthcare Resources in Toronto

If you are aware of other accessible health promoting services, please contact me to have them included in this list.

No Fee Services:

Sherbourne Health Centre
333 Sherbourne Street, Toronto, ON
Catchment area: All of Toronto
Sherbourne Community Naturopathic Care
Website: http://sherbourne.on.ca/naturopathic-care/
Community Naturopathic Clinic for People living with HIV/AIDS
Hours: Tuesday 9:30am to 1pm, Wednesday 2pm to 5:30pm
Naturopathic Coordinator: 416 324 4164
General Medicine Naturopathic Clinic
Hours: Saturday 1:15pm to 5:45pm
Naturopathic Coordinator: 416 298 1255 x 444

Queen West Community Health Centre
168 Bathurst St, Toronto, ON
Catchment area: The boundaries of the catchment area are College Street to the north, University to the east, Dovercourt to the west and Lakeshore to the south. Those without an address (i.e homeless) are also accepted as new patients.
Naturopathic Clinic
Hours: Fridays 10am to 3pm
Saturdays: 10:30am to 3:30pm
Naturopathic Coordinator: 416 703 8482 x 418

Parkdale Community Health Centre
1229 Queen West
Catchment area: Dovercourt to the east, Bloor to the north, Parkside Dr to the west, the lake to the south.
Website: pchc.on.ca
Naturopathic Clinic
Hours: Tuesdays: 12pm to 6pm (by appointment, but you may walk-in to see if there are any cancellations),
Contact: To book an appointment, the individual or representative of that individual must go in person to the centre and request the sign up sheet from the first floor receptionist.

L.A.M.P Community Health Centre
185 Fifth St, Etobicoke, ON
Catchment area: Humber River to the east, Queensway to the north, Etobicoke creek to the west, Lake Ontario to the south.
Naturopathic Clinic
Website: www.lampchc.org/content/naturopathic-clinic
Hours: Thursday 1:45pm – 645pm
Naturopathic coordinator: 416 252 9701 x 295

Anishnwabe Health Toronto
225 Queen St East, Toronto, ON
Anishnwabe provides naturopathic care to members of the first nations community
Website: www.aht.ca
Community Naturopathic Clinic
Hours: 10:45am to 3:45pm
Reception: 416 360 0486

Reduced Rate Services

Robert Schad Naturopathic Clinic at the Canadian College of Naturopathic Medicine
1255 Sheppard E, Toronto, ON (Leslie subway station)
Website: rsnc.ca
Phone: 416 498 9763
Fees (all appointments are an hour): Adult $42, Senior/Pediatric $31.50, Full Time Student $16.50.

Affordable / Accessible Yoga
www. sharetheloveyoga.com
Resource site the compiles all of the under $10 yoga classes in Toronto.

Other Programs
Moving Forward Program
8 week essential skills program that addresses mental health and supports to find meaningful employment.
For details contact Michelle Fung: 416 691 7407 x 322

Easy Roasted Chicken with Root vegetables

Ingredients

  • 1 whole chicken (organic or free range if possible)
  • 1 lemon (well washed)
  • 3 tablespoons of savoury herb mix
  • 2-4 tablespoons of olive oil
  • root vegetables chopped, garlic cloves and onions (quartered)
  • 1tsp sea salt

Instructions:

  • Place all the root vegetables in the baking dish.
  • Toss with 1/2 tsp of salt and 2 Tbsp of olive oil.
  • Pierce lemon multiple times with fork and place in chicken’s cavity.
  • Slather chicken with olive oil, salt and herbs and place on top of root vegetables.
  • Bake at 350 degrees celsius.
  • A 1.5 kg chicken needs to bake for about 1 Hour and 40 Minutes.

The Curious Spirit of New York

cu·ri·ous
1. eager to know or learn something.
2. strange; unusual.

Curious is the perfect word to describe my trip to New York City this past weekend. Sometimes we feel like we need to legitimize the essence of our curiosity, “I want to know “x” because…”. Perhaps we don’t know what “x” is, and that’s why we’re curious. We want to know or learn something about it – but we don’t know what that something is.  I’ve been to New York City before, and I was curious to go back.

There are few special people in New York who have touched my life in beautiful ways. I really wanted to check out the Museum of Natural History. There is also an annual Integrative Health Symposium. In a way, I used the Integrative Health Symposium as legitimization for my trip. “I am going to New York for a conference” I confidently told people, all the while my heart knew that was not the only motive; I was going to New York because I was curious and I didn’t really know what to expect. I can’t help but think about all the people over the past few hundred years who perhaps shared that same curiosity of travelling to New York, without really knowing what to expect. There is, and always has been, something very curious about this city.

How was my trip? Curiously, better than I could have ever planned it to be. What I took away from my experiences was different from what I would have expected.  The people I reconnected with in New York have changed, but only in ways that have brought them closer to who they truly are. What touched me most about my visit to the Museum of Natural History was learning more about Margaret Mead and how she conducted her field work. She insisted that before being able to appreciate and observe other cultures, one must know their own culture first.

When she spent time in the field with the indigenous people, she always sat with them,  her hands rested openly in her lap and truly listened. She was known to have her desk completely covered with papers, notes, research and artifacts yet she was able to communicate her work to an audience much broader than academia. Conference-wise, I was pleasantly surprised and inspired by a few lectures in particular. Music therapy… music is a powerful part of our lives, that is inherently healing. We are vibratory beings – drumming, singing/chanting and dancing were a part of healing and community in all primitive cultures-believe me, I saw it all it in the Museum of Natural History ;). Apparently- in some cultures the word for dance and music is the same. In another lecture, we learned soft tissue techniques and practiced them on the stranger sitting next to us- no better way to learn than doing.

The conference closed with a talk by Zen-Buddhist monks, who, with humour and presence, reminded a large room of healthcare providers the importance of caring for people by actually caring about people. They also emphasized the notion that one can only be as intimate with another to the extent that one is intimate with one’s self (which shared a curious parallel to Margaret Mead’s prerequisite of knowing one’s own culture before knowing another’s).  Outside the conference, I  had a bonus opportunity to curiously observe a life coaching course, where participants help each other find clarity by letting go of ideas, constructs and reactions that distract from truth.

What more? The peoplewatching: top notch. The metro system: efficient. The taxis: yellow and cheap. The tourists: abundant. Williamsburg: a perfect blend of kitsch and class. Opportunity: endless. New York- I’ll be back.

Breakfast Sauté Recipe

This is my “go to” breakfast. It’s warming, savory and nutrient dense.

Ingredients:

  • 1 red onion – sliced
  • 2 cups of of red cabbage – thinly sliced
  • 1-2 lamb sausages
  • 1/2 cups of walnuts – crushed
  • 1 Tbsp Olive oil

Instructions:

  • Preheat oven to 350 degrees celsius.
  • Bake sausage for about 20 minutes.
  • While sausage is baking, sauté red onion for 2-3 minutes.
  • Add in sliced cabbage, sauté for another 5-7 minutes.
  • Remove sausage from oven, cut into 1 inch slices, add into onion, cabbage mixture and sauté until cabbage is soft.
  • Sprinkle walnuts over top and season with salt and pepper.

Get creative with variations: try different types of sausages (chicken, pork, wild boar), substitute kale for cabbage (or do both), add garlic or ginger in.

Rethinking Breakfast

What’s your “go to” breakfast food?
Please don’t tell me it’s coffee. Coffee is great, but not quite a food.

How/where do you eat your breakfast?
On the run, at your desk or on your first break?

Were you able to have a bowel movement after breakfast?
Oh yes, naturopaths love talking about bowel movements.

We’ve been marketed so-called breakfast foods for a long time now-

“Kellogg’s Fruit Loops, part of a balanced breakfast”

What? Fruit Loops, eh?

Perhaps if you’re balancing your sugar with… well, sugar. I’m not going to deny that breakfast cereals, especially the “sugary” one’s are delicious- they are definitely tasty. Frosted flakes, Honey Nut Cheerios, and yes, Fruit Loops are freaking delicious- but not quite a part of any balanced breakfast. Perhaps cereals would be best consumed if you needed a boost during some sort of endurance sport.

We’ve all heard that breakfast is the most important meal of the day, and in many ways it is. It “breaks the fast” seeing as your body has been without food for 8-12 hours during sleep. Breakfast starts up your metabolism by getting things moving (starting the digestive and elimination process). A healthy breakfast sets the tone for the rest of the day in terms of energy and metabolism.

An energizing BREAKFAST: is a balance of protein, carbohydrates (fibre) and fat.

Rethink and redesign you’re breakfast. Let me know how it goes and what worked best for you here.

Change of Season Soup – This Ain’t Your Mama’s Chicken Broth

Well, I don’t know your mother, but depending on your background, I can assume she wasn’t making soup with Huang Qi, Dang Shen, Shan Yao and Gou Qi Zi.

These traditional Chinese herbs have been used for thousands of years to strengthen our response to seasonal transition. Summer to Fall is rich in changes: cooler weather, classes start, cottages close, less day light and different routines. Fall usually comes with increased stress, decreased energy and a propensity to catch colds. Winter to Spring transition- especially with the time change has a similar stressful effect on the body. Change of season helps our body adapt in an appropriate way.

Here’s my Strategy:

Step 1:
Go on a lovely journey to Chinatown. If you’re in Toronto- it’s best to bike (nobody wants to drive or be on a streetcar around there). Smell the smells, look at the interesting herbs/edibles.

Step 2:
Pick a shop and talk to the staff behind the counter. I recommend 439 Dundas street West, Kyu Shon Hong Co. Ltd. Speak with Linda behind the counter, ask her about change of season soup, tell her Marnie sent you. They have them in little pre made packets. There is no English on the packet- so just make sure the specific herbs are in it:

Huang Qi aka Astragulus membranaceus (promotes healthy immune function)
Dang Shen aka Codonopsis pilosula (nourishes and builds Qi)
Shan Yao aka Dioscorea opposita (tonifies Qi)
Gou Qi Zi aka Lycium fruit (moistens the lungs to relieve cough)

Option 2: Swing by my clinic! We also carry change of season soup in premade bags!

Step 3:
Buy yourself an ENTIRE chicken. Best value. I like Vince Gasparro’s at Bloor and Shaw, or O Nosso Talho- the Portuguese butcher  (there are a few locations in the city). Their meat is well sourced (“happy” meat)and they will butcher it for you at no extra cost- and you can keep all the bones/ bits for your change of season soup. The rest of the chicken can be frozen.

Step 4:
Making the soup! Put the chicken bits/bones and dried herbs into a big soup pot with about 6-8 cups of water. Bring to a boil and then let simmer for a couple hours. And there you go- you have your change of season broth. Alternatively, if your meal planning, buy a whole chicken, roast it (here’s a helpful recipe) and then use the carcass instead of the raw chicken bits in your broth. Let’s get “pioneer” and resourceful people- shall there be wasted chicken no more.

Soup Pot

Step 5:
Drink it. Or- use it as the base for a soup. I like to sauté a thumb of ginger (diced), 3-4 gloves of garlic (chopped), 1/2 an onion (chopped), 2 sticks of celery (diced) and a chicken breast cut into small pieces. After about 5 minutes (once the chicken is cooked) add the broth. There you go: change of season chicken soup.

Change of season Soup 2

Trifolium Pratense

The lovely and abundant trifolium pratense, aka, RED CLOVER. From fields, to parks, to ditches, to garnishes on fancy food- most of us have stumbled upon red clover. It is not only medicinal for people, but it is also cyclically used in farming to nourish fields, taking nitrogen from the air and reintroducing it into the soil.

A field of red clover at Meadow Sweet Farm in Gormley Ontario

A field of red clover at Meadow Sweet Farm in Gormley Ontario

The flowering tops of red clover contain over 100 phytochemicals, including isoflavones which are phytoestrogenic. This means that the molecules are similar in structure to the hormone estrogen. Botanicals are by nature balancing. As such, isoflavones are estrogen modulating- meaning that they stimulate estrogen receptors if there is low estrogen and block estrogen receptors if there is high estrogen. Red clover also contains constituents that have anticoagulant qualities,reducing the formation of clots in blood (most notably in menstrual blood). From the description above, it is obvious that this botanical can be extremely helpful in regulating the natural hormonal rhythm and flow of menstrual cycles.

Personal Day

I highly recommend taking a personal day to spend a little time with yourself. My favourite “Marnie Day” activity is going to my favourite secret place in Toronto. I usually break out my longboard, put my moleskin notebook in my backpack, stop on my journey to grab a sandwich or a shawarma and a beverage or 2, then continue onwards to the beach. I take the path less travelled and then duck through the brush to get to a beautiful little pebbled beach. Bliss.

Arctium Lappa

Also known as Burdock, I found a few of these plants in my neighbour’s (unbeknownst) herb garden. One might call the patch of plants growing in between the cracks in the pavement “weeds”, but I prefer to call them medicine. There they were, a few Burdock plants, nestled in with a patch of Solidago canadensis (aka, goldenrod).

Burdock has many medicinal qualities. Most notably, it is an alterative. Plants that have alterative agents produce gradual beneficial change in the body. In a sense, Burdock is both cleansing and nutritive. It helps the body get rid of what is no longer needs and provides nourishment for healing to occur. It is especially helpful in skin conditions (which are often manifestations of inadequate nutrition and impaired elimination/detoxification processes).

Plants are full of life and energy, and as such, act on a spiritual as well as physical level. Energetically, “Burdock helps us to deal with our worries about the unknown… It helps the person who is afraid to become more hardy, while it brings the hardy wanderer back to his original path.”

Resources
Godfrey, A et al. (2010) Naturopathic Botanical Medicine. Toronto, ON: CCNM press.